Be sure to take a look a Fit Food Maui to help you fuel your body right! They will be at the box Monday morning with samples and to answer questions. Lahaina CrossFit will be a drop off spot everyday for your meal pick up.

This is part of a progression for building your Clean and Jerk. For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

CASHOUT: (8 Min CAP)

**50 Strict Pull ups for time.

**Scale to Ring Rows as needed

***Scale reps as needed. See Coach

This is part of a progression for building your bodyweight pulling capacity. For the next 4-6 weeks you will do an part of a progression that will improve your Muscle ups (ring and bar), C2B Pull ups and pulling strength

Attention LCF Athletes and Visitors: Effective Thursday May 5th, there will be no CrossFit Classes on Thursdays at 6pm. LCF will now have a Barbell Class led by Coach Eli at 6pm. This class will work on different aspects of the Snatch, Clean, and Jerk. (Drop in rates will apply for visitors) #Clang and Bang

WOD:

#20 something

Every Minute on the Minute for 20 Minutes:

Minute 1 – 15 Hand-Release Pushups (Rx+ 10 Handstand Pushups)

Minute 2 – 15/12 Calorie Row

Minute 3 – 15 Medball Squat Cleans (20/14)

Minute 4 – 50 Double-Unders

STRENGTH: (15 Min)

Skill Transfer Day

Split Jerk Strict Press – 3×3

Split jerk the bar overhead, then perform 3 strict presses from the front rack while your feet remain in the “split catch” position. This should not be for a max load.

Strength/Skill Transfer

Jerk Balance – 3×3

Split jerk the bar overhead, then back your front foot up 4″. From a front rack position jerk the bar overhead while moving the front foot back to the proper “split catch” position. This should not be for a max load.

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.

Complete 12 rounds of 1 Power Clean at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 KB Swings EMOM for 8 min)

2 Minute Transition, then..

Complete 12 rounds of 1 Power Snatch at 60% every 40 seconds (this set is 8 mins) *(UnLoaded will do 12 Ball Slams EMOM for 8 min)

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.

Be sure to take a look a Fit Food Maui to help you fuel your body right! Lahaina CrossFit will be a drop off spot everyday for your meal pick up starting Monday May 22nd. You can pick up your pre ordered meals as early as 6am.

This is part of a progression for building your Clean and Jerk. For the next 4-6 weeks you will do an EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across, climbing, waves or hit a 1RM).

Like most of the programming on this site, today’s session is part of a progression for building the snatch. Every week for the next 4-8 weeks you will do (1) EMOMx10 Snatch – you choose to go across, climb or hit a 1RM.

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.

WOD:

#better every day

Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

*UnLoaded (Non Barbell) :30 KB Swings/:30 Rest for 8 min

Rest 4 min

Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

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LCF is a place where you come to make changes and change your life! CrossFit is a LIFESTYLE! To be truly “FIT” one must have the 3 necessary lifestyle components working together as one: MIND, BODY, and NUTRITION. Once you learn how to break free from old habits, and experience what a Fit Body feels and looks like, trust us, you will never look back. What LCF represents and prides itself on is the ability to give our CrossFit family (you!) all the fitness tools, motivation, and valuable information we can to help you find your Fit Body within.